http://www.youtube.com/watch?v=Rbrf_iHk0JA
Try sonoma tortillas with tuna and fat free chedder cheese to make a tuna melt! It is only 4 grams of net carbs, and about 25 grams of protein! It tastes great and is very healthy :)
Wednesday, May 18, 2011
Monday, April 11, 2011
Dallas Cowboys Times Feature
Hey everyone!
Check out my feature on Dallas Cowboys Times as April's Hot Cowboy Babe!
http://dallascowboystimes.com/
http://dallascowboystimes.com/2011/04/aprils-hot-cowboys-babe-leah-walczak/
Believe in YOU
~Leah~
Check out my feature on Dallas Cowboys Times as April's Hot Cowboy Babe!
http://dallascowboystimes.com/
http://dallascowboystimes.com/2011/04/aprils-hot-cowboys-babe-leah-walczak/
Believe in YOU
~Leah~
Sunday, April 10, 2011
Day 4 No Caffeine
Hey Everyone!
Today is the 4th day that I have been caffeine free! The last three days were pretty hard and quite excruciating, but I feel a lot better today. I started on Thursday and experienced many headaches, felt extremely tired, and felt like I was in a daze! Why did I give up caffeine...I keep asking myself that haha... but for many reasons:
Caffeine stimulates the nervous system by blocking adenosine, which is a nerutransmitter that calms the body. This blocking effect causes the adrenal glands to release adrenaline (the "fight or flight" hormone). Adrenaline causes your heart rate to increase and glucose to be released into your bloodstream for extra energy. The caffeine buzz feels nice at the time, but having your body in this constant stimulated state is unhealthy and after the buzz, the drop in adrenaline causes the body to feel fatigued and emotionally depressed.
Caffeine also increases the body's cortisol levels. If you've never heard of cortisol before, it is also known as the "aging" hormone or "stress" hormone. This continual increase of excess cortisol actually causes you to crave carbohydrates, increases blood pressure, suppresses the immune system, and stimulates glucose production. The excess glucose production then typically is converted into fat, ending up as stored fat.
So for someone who is constantly under stress, where their cortisol levels are already high, adding even more of an increase to their cortisol levels from caffeine would not be ideal...especially if they are trying to lose fat.
Believe in YOU
~Leah~
Today is the 4th day that I have been caffeine free! The last three days were pretty hard and quite excruciating, but I feel a lot better today. I started on Thursday and experienced many headaches, felt extremely tired, and felt like I was in a daze! Why did I give up caffeine...I keep asking myself that haha... but for many reasons:
Caffeine stimulates the nervous system by blocking adenosine, which is a nerutransmitter that calms the body. This blocking effect causes the adrenal glands to release adrenaline (the "fight or flight" hormone). Adrenaline causes your heart rate to increase and glucose to be released into your bloodstream for extra energy. The caffeine buzz feels nice at the time, but having your body in this constant stimulated state is unhealthy and after the buzz, the drop in adrenaline causes the body to feel fatigued and emotionally depressed.
Caffeine also increases the body's cortisol levels. If you've never heard of cortisol before, it is also known as the "aging" hormone or "stress" hormone. This continual increase of excess cortisol actually causes you to crave carbohydrates, increases blood pressure, suppresses the immune system, and stimulates glucose production. The excess glucose production then typically is converted into fat, ending up as stored fat.
So for someone who is constantly under stress, where their cortisol levels are already high, adding even more of an increase to their cortisol levels from caffeine would not be ideal...especially if they are trying to lose fat.
Believe in YOU
~Leah~
Saturday, March 19, 2011
todays plyo workout
Hey everyone so here is the plyometric workout I did earlier today:
I started off with a six minute warmup on the treadmill. I alternated between speed 7 and 10 every other minute. Then I performed some dynamic stretches to get my body ready for the quick plyometric movements.
Using a 2 foot box, I started in a squat postion and jumped up onto the box and then backwards off the box (while staying low and trying to stay in the same starting squat position) for 12 jumps.
then I did sprinted high knees for about 25 meters there and back and then jumped right into a bosu ball plank.
I performed this circuit three times with about a two minute break between each.
For the next circuit I used the same box and did jumping step ups on and off the box (when doing this I started with one foot on the box and jumped up in the air getting as much height as possible and then switched feet before landing)
then i went right into 24 lunges (12 there and12 back) and then finished that set with 60 seconds of mountain climbers. Once again I performed this circuit three times and then had a two minute break.
For the last ciruit I started off with 20 steps up on the free motion machine with resistance. You can uae the box and just use weight but I prefer the free motion machine. After doing 20 on each leg (for speed) I ran right over to the laying leg curl machine and did 15 leg curls slowly. The last exercise in this ciruit was decline bench sit ups and I did 20. After doing that ciruit 2 more times I was done and Exhausted!
Believe in YOU
Leah
I started off with a six minute warmup on the treadmill. I alternated between speed 7 and 10 every other minute. Then I performed some dynamic stretches to get my body ready for the quick plyometric movements.
Using a 2 foot box, I started in a squat postion and jumped up onto the box and then backwards off the box (while staying low and trying to stay in the same starting squat position) for 12 jumps.
then I did sprinted high knees for about 25 meters there and back and then jumped right into a bosu ball plank.
I performed this circuit three times with about a two minute break between each.
For the next circuit I used the same box and did jumping step ups on and off the box (when doing this I started with one foot on the box and jumped up in the air getting as much height as possible and then switched feet before landing)
then i went right into 24 lunges (12 there and12 back) and then finished that set with 60 seconds of mountain climbers. Once again I performed this circuit three times and then had a two minute break.
For the last ciruit I started off with 20 steps up on the free motion machine with resistance. You can uae the box and just use weight but I prefer the free motion machine. After doing 20 on each leg (for speed) I ran right over to the laying leg curl machine and did 15 leg curls slowly. The last exercise in this ciruit was decline bench sit ups and I did 20. After doing that ciruit 2 more times I was done and Exhausted!
Believe in YOU
Leah
It has been far too long!
wowza it has already been three weeks since i have posted my last blog. its crazy how fast time flys by here. well things have been going great, i have been personal training more than ever, im getting back into excellent shape, and hopefully soon enough start modeling again. yesterday i experienced runyon canyon it was absolutely amazing. the climb was steep but it was sooo worth it when we reached the top and looked down at all of los angeles, i would not mind climbing that mountain everyday for the rest of my life just to see the site and get a great workout in at the same time. i would recommend that hike to anyone!
since i have been cutting down my calories i have noticed that with HMB my muscles have not been shrinking like they would usually do when i cut! I wtill keep everyone updated with my results as I progress.
btw forgive me for bad punction my computer recently crashed so i am typing everything from my phone :x !
Believe in YOU!
Leah :)
since i have been cutting down my calories i have noticed that with HMB my muscles have not been shrinking like they would usually do when i cut! I wtill keep everyone updated with my results as I progress.
btw forgive me for bad punction my computer recently crashed so i am typing everything from my phone :x !
Believe in YOU!
Leah :)
Sunday, February 27, 2011
New Supplement
Thank you Team HMB for sending me your product to try. I will keep everyone posted with my experience with HMB.
Believe in YOU
-Leah
Tuesday, February 22, 2011
21 already?
Thank you everyone for the birthday wishes! I can not believe I am already 21! Time really does fly by in the blink of an eye. That is why you have to live life to the fullest right?
For my b-day I had a day of fun with my sister and mother :) we ate lunch on the beach, went to an aquarium, and thanks to them had a lovely spa treatment massage and facial :) and then of course we went to a bar and I had my first drink at 21. I wish I could have been with my whole family but I know it's hard to get everyone over here from 3000 miles away.
So on the flip sideeee after all this moving across the country and finding an apartment and job, it's been really hectic and I have not been on my set workout program and diet, which I just started back up this week! I have gained about 3 pounds since January 27th (and they are not good lbs), so now it is time to get back in my groove, lose some body fat and get YOKED!
Believe in YOU!
Leah
For my b-day I had a day of fun with my sister and mother :) we ate lunch on the beach, went to an aquarium, and thanks to them had a lovely spa treatment massage and facial :) and then of course we went to a bar and I had my first drink at 21. I wish I could have been with my whole family but I know it's hard to get everyone over here from 3000 miles away.
Whiskey Sour: first drink of the night
Mom and Jess enjoying the fish haha
So on the flip sideeee after all this moving across the country and finding an apartment and job, it's been really hectic and I have not been on my set workout program and diet, which I just started back up this week! I have gained about 3 pounds since January 27th (and they are not good lbs), so now it is time to get back in my groove, lose some body fat and get YOKED!
Believe in YOU!
Leah
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